You can find healthy food solutions in your local market by selecting plenty of fresh produce, whole-grain foods and low-fat meat and dairy items. Check food labels for content to help keep your calorie intake within limits and make sure you are getting full nutrition and dietary fiber without unneeded preservatives, fat and sodium.
Fresh Foods
A good place to start your healthy food shopping is in the fresh fruit and veggie section of the market. MayoClinic.com states that when you begin with fresh produce, you put the focus on low-fat, high-fiber nutrition. Select as many colors and varieties of fruits and veggies as possible for a good selection of snacks, salads and side dishes as well as a full spectrum of vitamins and minerals. Most people should take in about 3 cups of veggies and 2 cups of fruit daily for a healthy diet.
Whole Grain
Select breads, pastas and cereals made from whole grains rather than milled grains that have had the fiber and nutrition processed out of the kernels. MyPyramid.gov states that whole-grain foods keep the entire grain kernels with all their nutritional B-complex vitamins, iron and fiber. Even if processed breads and cereals advertise enrichment with iron and B-complex vitamins, they still won't have the needed dietary fiber of whole grain food. Most people should eat about three slices of whole-grain bread daily.
Low-fat Meats and Dairy
Keep your cholesterol-building fat in check by choosing low-fat meats and dairy items. The Harvard School of Public Health states you should choose high-protein fish, poultry and legumes rather than red meat in order to get plenty of protein without the fat levels in beef. Low-fat and even no-fat dairy choices also help you limit fat for healthy diets. Most people should eat about 6 oz. of fish, poultry or beans and 2 cups of low-fat milk products daily.
Limit Total Calories
Since any calories you consume that aren't burned in daily activities will be stored as fat, get to know your limits for total daily calorie intake. The University of Maryland Medical Center states that men can eat 13 calories per pound of body weight each day without gaining weight, but women should only eat about 10 calories per pound of their own body weight. If you exercise at least 30 minutes daily with brisk walking, swimming or cycling, you can add two more calories per pound without weight gain.
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